9/26/16 – Week 1, Day 2 – Max Effort Upper

  • Stretch and Warm-Up
  • Close Grip Bench
    • 45×10, 95×5, 135×5, 185×5, 225×5, 255×3, 275×3, 295×3
    • 245x3x3
  • Close Grip Incline (Paused 1″ above chest)
    • 185×6, 185×6, 205×6
  • Cable Rows
    • 140×12, 160×12, 180×12, 200×12
  • Reverse Curls – 4×10
  • Skull Crushers – 4×15
  • Band Pull Aparts – 100 Reps
  • Band Flys – 50 Reps
  • V-Ups – 4×10
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